The Common Man’s Guide to Sports Strength Training
Strength training has a positive effect on mental and physical health alike. It is no secret that there’s a correlation between physical fitness and overall health and wellness. There are added bonuses such as lower resting heart rates (RHR), lower body mass indexes (BMI), and lower body fat percentages associated with strength training. For the majority of people who are not involved in organized sports and advanced training programs, there are simple sports-related exercises and workouts that the common man can use to improve physical strength and combat self-esteem issues. With some consistency and perseverance, relative gains in muscle mass and strength can be achieved.
Jump Squats, Barbell Step-Ups:
Used by strength and conditioning coaches for soccer, football, track and field, and basketball players for strengthening the 4 major quadriceps muscles and the 3 major hamstrings muscles. The quads and hamstrings are used in lower body explosive moves such as jumping, blocking, running, kicking a soccer ball, punting and kicking a football. Strengthening these muscle groups will improve endurance and speed.
Quadriceps: Rectus femoris, Vastus medialis, Vastus lateralis, Vastus intermedius
Hamstrings: Biceps femoris, Semitendinosus, Semimembranosus
Dumbbell Presses, Dumbbell Flys, Bicep Curls:
Used by strength and conditioning coaches for football, baseball, wrestling, and basketball players for strengthening the muscles of the shoulder girdle and shoulder joint / glenohumeral joint. These 2 muscle groups along with the biceps and triceps of the radioulnar joint are responsible for lifting, pushing, pulling, grappling, and are the primary movers involved in swinging a bat or tennis racquet, shooting a basketball, and throwing a football or baseball. Improving these muscle groups will increase overall upper body function and actions.
Shoulder Girdle: Pectoralis Minor, Serratus Anterior, Trapezius, Rhomboids, Levator Scapulae
Shoulder Joint: Deltoids, Pectoralis Major, Latissimus Dorsi, Teres Major & Minor,
Radioulnar Joints: Biceps, Triceps
Pull-Ups, Lat Pulls, Standing Pull-Downs, Planks
Used by strength and conditioning coaches for competitive swimming, football,and baseball players for strengthening the upper and lower back muscles found in the shoulder girdle, shoulder joint, and erector spinae along with the abdominal and oblique group. These muscle groups are responsible for stability, balance, pulling, protection of the spine and are most effective in swimming, tackling, and swinging a bat. Improving these muscle groups will increase overall core strength and speed in regards to swimming.
Shoulder Girdle: Trapezius, Rhomboids
Shoulder Joint: Latissimus Dorsi, Infraspinatus, Supraspinatus
Erector Spinae: Spinalis, Iliocostalis, Longissimus
Abdominals: Rectus Abdominis, Internal Obliques, External Obliques
-Barbell Step Ups Exercise. (n.d.). Retrieved April 24, 2016, from http://www.bodybuilding.com/exercises/detail/view/name/barbell-step-ups
-Lezak, J. (2015, April 14). Weight Training For Sprint Swimmers. Retrieved April 24, 2016, from http://www.bodybuilding.com/fun/jasonlezak1.htm
-Planet Muscle. (2016, March 30). Guns of Steel With Dumbells. Retrieved April 24, 2016, from http://www.bodybuilding.com/fun/planet34.htm?searchterm=dumbbells
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